Salmon vs. White Sugar
Nutrition comparison of Salmon and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and white sugar:
- Both white sugar and salmon are high in calories.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and salmon are high in calories. White sugar has 205% more calories than salmon - white sugar has 387 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Salmon has a macronutrient ratio of 67:0:33 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | White Sugar | |
|---|---|---|
| Protein | 67% | ~ |
| Carbohydrates | ~ | 100% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and salmon has less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
White sugar is high in sugar and salmon has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has more protein than white sugar - salmon has 20.5g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both salmon and white sugar are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both salmon and white sugar are low in trans fat - salmon has 0.03g of trans fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
White sugar has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than white sugar - salmon has 35ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than white sugar - salmon has 435iu of Vitamin D per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than white sugar - salmon has 0.4mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Salmon and white sugar contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Salmon | White Sugar | |
|---|---|---|
| Thiamin | 0.08 MG | ~ |
| Riboflavin | 0.105 MG | 0.019 MG |
| Niacin | 7.995 MG | ~ |
| Pantothenic acid | 1.03 MG | ~ |
| Vitamin B6 | 0.611 MG | ~ |
| Folate | 4 UG | ~ |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
White sugar and salmon contain similar amounts of calcium - white sugar has 1mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
White sugar and salmon contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 182 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and salmon has 366mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and White Sugar (Sugar, granulated) .
Salmon g
()
|
Daily Values (%) |
White Sugar g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white sugar or salmon contain more calories in 100 grams?Both white sugar and salmon are high in calories. White sugar has 210% more calories than salmon - white sugar has 387 calories in 100g and salmon has 127 calories.
Is salmon or white sugar better for protein?
Salmon is a fantastic source of protein and it has more protein than white sugar - salmon has 20.5g of protein per 100 grams and white sugar does not contain significant amounts.
Does white sugar or salmon have more carbohydrates?
By weight, white sugar is high in carbohydrates and salmon has fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and salmon has no carbs..
Does white sugar or salmon contain more potassium?
Salmon is a rich source of potassium and it has 182 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and salmon has 366mg of potassium.